CFWUx2 2*30lb TGUs

37:37

20 cal row (just under 70secs) 10 30lb TGUs

5 rnds

60 sec row cal (25,22,22,22, 25)

10-8-6-4-2

wall walks

19:31

Volviendo de una gripe que me mantuvo unos 10 días parado. Gradualmente metiendo más intensidad pero controlando el volumen para preservar intensidad y recuperación.

Escalado a 3 rondas por tiempp de 30 rep con kb de 24kg

Completado en 14:25

H/ 38/ 174cm/ 74kg/ Arg

4 rounds of 30, subbed pull-ups & dips

13:25

35lb dumbbell and 30 reps per round

29:04

rowing cals were 18, 16, 16, 16, 18

M/26/5'8"/170lb

CrossFit AFK

42:31 - Rx (Work capacity increased. Hit 29-27-27-26-28 cals. Did mostly alternating singles and doubles for sets of 4-6 reps at a time, ascent and descent on the TGU's)

27:30- 30rep instead of 40rep

air-dyne/30lb kB

I’m now dead alive

M/49/6'4"/250

I'm sorry, but what Hero WOD was this? Needed to scale this one WAY back. Did 1 round at 50lbs, then tried next round at 45lbs, then 40lbs, and then stayed with 35 lbs.

Only completed 4 rounds in 33 minutes

30/10

28/12

26/14

24/16

I've been crossfitting for over 10 years and 50lbs for a TGU is definitely spicy. Shoulders and hip flexors are completely gone.

M/36/6'/172#

4 Rounds with 50-lb. in 30:31

(34/30/28/27 calories)

Deo gratias

Sc 29:48

12kg DB

https://youtu.be/aCYrdbqahy8

32:20 Rx

30/10, 29/11, 28/12, 27/13, 26/14

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5 rounds of

SDHP with 2 #15 db

TGU #15 db

34 - 6

31 - 9

33 - 7

32 - 8

30 - 10

did not time the whole thing

Scaled this totally wrong. Cut it off at 3 rounds 34:30 🥵

5 rounds in 21:31 of:

Max-calorie row in 60 seconds

Turkish get-ups, 25#

Complete a total of 30 reps

5km+ run; 15:15 outward leg; around 35mins return

As rx’d, 40:44.  Row/TGU:  29/11, 27/13, 26/14, 25/15, 24/16.

I knew that would be bad, but holy smokes.  Had to rest BEFORE every row to make sure I could get enough calories…and had to rest AFTER every row because I was just smoked.  TGUs awful as usual.  Started out fine each round, but got really hard around reps 6-8 as core started to fade.  Was switching arms every 5-6 initially but more like 2-3 by the end.  Proof I can still underestimate WODs 13 years into CrossFit…

49m/5'10"/180

Scaled -

5 rounds -

60 sec row - TGU #30lb (40 cal/reps)

Time: 35'23''

25:15

30 reps @15kg

5 rounds 1-minute row (18, 19, 20, 19, 20)

1st round practices TGU - can only do 1 side

rounds 2–4 30 lunges - various methods

round 5 30 step ups changing methods

Lifecycle max cal for 60 sec then TGU to reach 20 total. 3 rounds 35# KB

13/7

13/7

12/8

Time 21:10

Decided to go heavier for me and lower reps

First 3 rounds scaled weight to 25# DB

26/14

30/10

30/10

Rounds 4 and 5 subbed weighted (25#) Abmat sit-ups and 35# DB overhead walking lunge steps for TGUs

27/13/13

25/15/15

27:15 - C2 rower at drag 10 for all rounds

Until today I had not done a single TGU since I hurt my back last year, and I was very wary of doing them before I even started. I decided to have a go at it, but at the end of round 3 felt like that was enough for now. I thought of the subs on the fly to try and get similar loading and movement to the TGU. A good dose still!

Very helpful TGU demo 🙏

Modified:

--

5 RFT of:

AMRAP of DB SDLHP in 1' @ 2 x 9,5 kg DB

Turkish get-ups @ 9,5 kg DB

29 / 11 + 30 / 10 + 31 / 9 + 31 / 9 + 32 / 8

TIME: 25' 47''

201119 was 31' 28'', using lighter weights

--

5 km hilly run in the early hours.

Peace.

Scaled to 2 rounds w/45lb kb

11:30

24:57 201119 30:47 (20lbs)

cal/TGU(26lb KB)

24/16 *looked on rower after and it

25/15 was actually 24-26-25-26-25 cals

25/15

25/15

24/16

GWU: Full Body Rot.

2x 10SQT/10pushup/10situp

SA OH Lunge

SPWU: Row Tech WU/ 2x:60 slower pace

TGU practice and ^Wod

COOLDOWN: shoulders and legs

Scaled weight to 35#

49:15

25/15, 22/18, 21/19, 22/18, 23/17

22:27

4 rounds

1:00 bike

35 lb tgu (12-14-15-16)

32:26 Rx'd

31-9

29-11

27-13

26-14

24-16

= 137 cal row - 63 TGU

Compare to: 201119: 30:45

Rowing was stronger last time (152 cal row - 48 TGU), but I think the TGU moved better today...

m/54/5'11"/190#

36:08

31 / 26 / 26 / 26 / 23 (fell off the seat of the rower on this last one and lost my virginity).

Like James Gentile says "Body fells like it has been in a car accident."

My phone stopped recording midway due to full memory storage.

https://youtu.be/MdcVd7pwbr0

Did yesterday’s workout. Results there.

Did only 3 rounds with 18lbs dumbbell

25 / 15

22 /18

20 / 20

= 67 calories / 53 get-ups

18:54

Planned to do 4. Just too many get-ups -- that's a slow, methodical movement.

Very Deceptive Workout...

5 Rds 4 Time

15 Cal Row then 10 Alternating TGU 20# KB.

17:50

33:55 #30 DB

1-24

2-24

3-27

4-24

5-26

111920: 38:48 SC 30#kb best 25 cal row

Today: SC 35#DB...37:31 (26/26/25/26/25 cal row 10 damper)

KLAS: 8#db/row 5 damper (best 11 cal...getups to 25) 3 rounds: 25:28

RXd ish. Rows as is, used 50lb DB but total Cals/Reps declined from 40 - 35 - 30 - 30 - 30. Quickly decided it was drop weight or drop reps, chose the latter. Splits were:

1: 25 cal - 15 TGU

2: 24 cal - 11 TGU

3: 21 cal - 9 TGU

4: 22 cal - 8 TGU

5: 23 cal - 7 TGU

25:50. Body fells like it has been in a car accident.

No rower

subbed/scaled

5 rounds for time

Max 53lb SDHP in 60 seconds

35lbs DB TGUs

32/8

30/10

31/9

31/9

31/9

21:49

Compare to 201119

Same scale w/30lbs for TGU

23:57

Beginner Option:

3 rounds for time of: 18:30

Max-calorie row in 60 seconds (30 reps) 10-20,16-14,16-14

Turkish get-ups

started with no weight and worked up to 30 lbs

Scaled to 25lb KB and 30 total reps.

26:19

Need to work on TG's - tough workout.

5RFT

20 Reps/Calories

-Assault Bike

-Alternating TGU @ 30#

20:20

time cap 20 mins

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Gimmick format: one movement determines the other; monostructural, unilateral loading, changing orientation also themes

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

SCALING FOR LIMITING FACTORS

Coordination - 5 rounds of: run 400 meters, 30 lunges (maybe 1-arm overhead lunges)

Stamina - as is, just scale to weight that is unbroken and don't switch arms until halfway done

Endurance - sprint the rowing effort, rest between rounds, stop once rowing calories is less than your first round

MY STUFF

20:16. 5 rounds of: 400m run, 12 TGU (25# first 2 rounds, 35# last 3)

GENERAL FEAR LEVEL: 6